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2. Bring the left elbow to the right knee and place the palms together in a prayer position.

3. Use the arms to press the right shoulder up and back, twisting the upper back. Look straight ahead or up towards the ceiling. The palms are at the center of the chest and the fingers are pointing up towards the throat.

4. Breathe and hold for 4-8 breaths.

5. To release: exhale the arms back down to the floor in a low lunge position.

6. Repeat on other side.

Benefits + Contraindications

Benefits: Half prayer twist opens the chest and hips, stretches the back muscles, and nourishes and realigns the spine.

Contraindications: Recent or chronic injury to the hips, knees, back or shoulders.

Modifications + Variations

Modifications: Place a folded blanket under the knees to protect them from excess pressure.

Variations: Half Prayer Twist is a an easier variation of Prayer Twist. If you wish to deepen the pose into the full variation, tuck the toes under and straighten the back leg.

Vinyasa

Use one or more of the following postures to build a sequence leading up to this pose: Low Lunge, Low Warrior.

Use one or more of the following postures to build a sequence ending after this pose: Low Lunge, Half Pyramid, Low Warrior.

New to Yoga?

To get the most out of our site, we suggest you take some time to explore before jumping into the practice. Browse our yoga 101 section for general info on the history and types of yoga, then start exploring asanas the physical postures used in hatha yoga. Remember to breathe and always start your yoga practice with a brief meditation. If you are new to yoga, please read our Yoga for Beginner's page

Yogic Wisdom

Though the chamber of the heart is small, it's large enough for the Lord of both worlds to gladly make His home there.